Staple food category:
Priority recommendation: whole wheat bread, boiled corn, coarse grains, etc.
Carefully selected: croissant, fluffy bread, hot dog bread, oil cake, fried dough sticks, snacks, cakes, etc.
Vegetables and fruits:
Priority recommendation: stem and leaf and eggplant vegetables, konjac, apple, pear, kiwi, tomato, orange, grapefruit, etc.
Moderate consumption: potatoes, taro, bananas, watermelons, grapes.
Exercise:
Aerobic exercise: Taking running as a typical example, the rapid increase of heart rate helps to lose weight (not recommended for heart disease). Stick to it for more than 30 minutes at a time, and then increase the speed according to your own tolerance.
Resistance exercise: dumbbells or other strength-based sports (depending on their endurance), starting from the lightest, girls should not be scared by dumbbells, if the weight is appropriate, it will be very effective. But you can't do more.
Stretching: You can choose gymnastics and step exercise, which have good coordination and can shape the body curve and flexibility.
Note: the diet control here requires you to quit high-calorie and high-fat foods; The exercise here requires you to persist for more than 30 minutes every day. No matter how busy you are and how much time you have, if you really want to lose weight, you must spare this time.